Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29,...
Ionic Fitness – CrossFitClass times for 4th of July are 7, 8, 9, 10 only. Class reservation sheets are on the front deskView Public WhiteboardWarm-up (No Measure)Warm Up 800m Jog200m Sprints x 4 (4 Rounds for time)Every 3min x 4, 200m SprintMetcon (AMRAP –...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 5mins of Dubs practice or 150 DubsPower Clean (Every 2min x 6, 4 Power Cleans)Build across your 6 sets to a heavy 4 repsMetcon (AMRAP – Rounds and Reps)20min AMRAP 24 Wallballs 12...
Ionic Fitness – CrossFitClass times for 4th of July are 7, 8, 9, 10 only. Class reservation sheets are on the front deskView Public WhiteboardWarm-up (No Measure)Warm Up 1000m row or 50 calories or 800m JogMetcon (AMRAP – Reps)Every 2min x 4 (Rest 2min...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)30min Partner AMRAP 50 Calories 50 Back Squats 50 Burpee Box Jumps 50 KBS
